Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

18
01
2021

Jan ’21

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (Weight) 4 Sets: Goblet Box Step Ups 6 – 8 ea leg Seated B...

18
01
2021

Jan ’21

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU (No Measure) 2:00 bike.row *mobility* 20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks5:00 player’s choice mobility *ask a coach if you need suggestions! Metcon Metcon (2 Rounds for reps) *@ a Repeatable Pace* 1...

17
01
2021

Jan ’21

By: admin0

Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Stretch C. 2X: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Weightlifting Hang Power Snatch (3, 3, 2, 2, 2) Pos. 2! build R 1 – 2 Weightlifting Snatch from Plate...

16
01
2021

Jan ’21

By: admin0

Angel Oak CrossFit – Group Fitness Warm-up Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs 20 pull aparts 10 passthroughs :20 HS Hold/Downdog 8/8 SA DB Push Press 20 AS Strength Metcon (No Measure) A1. 6 – 8 Pendlay Row (21×1) A2. 15 Dbl Hammer curls A3.40s FLR Strength Metcon (No Me...

15
01
2021

Jan ’21

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Romainan Deadlift (8, 8, 8, 8, 8w/) w/barbell Conditioning Metcon (No M...